Games Prep Team Challenge Results

#1 CrossFit 5 Star
#2 CrossFit KoP
#3 CrossFit Del Val

A huge thank you to all the athletes who came out to compete, the spectators or endured the heat and our KOP family for helping support this event!!

Mark your calendars and stay posted for our next BIG event on Saturday, October 16th 2010.

Games Prep Team Challenge!!

W.O.D. 6.28.10
"Lynne"

5 Rounds for max reps of:
Body-weight bench press (e.g., same amount on bar as you weigh)
Pull-ups

There is NO time component to this WOD. Your score is the total reps of Bench Press and Pull-ups totalled at the end of 5 rounds.

(compare to 2.23.10)
or
(compare to 10.29.09)

Video:
Lynne (Brendan G.) [wmv][mov]

Quote:
"Deep within man dwell those slumbering powers; powers that would astonish him, that he never dreamed of possessing; forces that would revolutionize his life if aroused and put into action."
-Orison Swett Marden

Results:
Rx
Plentus: 116
Sam B: 165
Mike V: 135
Chris B: 62
Joe A: 79
Pukie: 59
Olan: 70
Kevin: 86
Sam D: 91
Jerry: 79
JZ: 75

Scale
Liz: 99 (65#)
Jen S: 87 (80#)
CC: 78 (95# green)
Kim G: 63 (55# band)
Jim C: 64 (185#)
Lori: 43 (85#)
Jay S: 53 (135#)
Lauren: 53 (95# band)
Holly: 80 (60-55# band)
Flounder: 75 (115# band)
Kathleen: 81 (55# band)
Rob: 106 (165# Rx?)
Tim H: 83 (95# band)
Cate: 85 (125#)
Kim J: 81 (95# green)
Kerry: 110 (105#)
Aimee: 92 (105#)
Gina: 90 (35# band)
Brian R: 60 (155#)
Steph: 62 (105# green)
Kristen: 93 (75# band)
Sean: 61 (95#)
WW: 57 (155#)
Rob Ph: 71 (175# jump)

CFKoP Team Training at the Art Museum.

W.O.D. 6.27.10
100 Push-ups*

*Each time you fail, you must row 500M. Score is total time to complete the push-ups and any rowing involved.


Video:
"Beating the Streets With Steve's Club" by CrossFit Again Faster, CrossFit Journal preview video [wmv] [mov]

Community Notes:
We will have the regularly scheduled 9/10AM classes and the CFKids Class at 11AM. All of this will be prior to our Affiliate Team Games Prep.

Quote:
"Somehow I can't believe that there are any heights that can't be scaled by a man who knows the secrets of making dreams come true. This special secret, it seems to me, can be summarized in four C s. They are curiosity, confidence, courage, and constancy."
-Walt Disney

Rx Results:
Jim C. 21:37
Jay S. 20:23
Shawn 15:46
Grans 19:43

Scale Results:
SAZ 21:06
Liz 13:33
Kristen 17:24

Jen N. learning the Snatch!

W.O.D. 6.26.10

Snatch
1-1-1-1-1-1-1

Assistance Work:
12x2 Banded Box Squats

Quote:
"The vision that you glorify in your mind, the ideal that you enthrone in your heart - this you will build your life by, and this you will become." -James Allen

Results:
P-e-t-e-r-s-o-n 75
Lindsey 25
Annette 35
Liz 63
Grans 90
Kristen S. 58 form
Jason 155
Rob injury sub
Joe A. 135 form
Jim C. 95 form
Jen N. 25 form

Little Liam.

Kerry and Kit.

Dianne, Patti, Megan, Joe A and Jim C.

W.O.D. 6.25.10
The Body-weight Triplet
3 rounds for time of:
75 Air Squat
50 Walking Lunges
25 Pull-ups

Skill Work:
It's time to play with the rocks!!!
15 reps, Ground to Shoulder Atlas Stones

Read:
The Rx by Jason Lyons

Community Reminder:
The Affiliate Team Games Prep Challenge is on Sunday at 11:30, we are at capacity for this event and super excited to host a great day of competition. Bring your A game CrossFitters!

Judith, our massage therapist will be on hand for appointments this Sunday!

Quote:
"The high minded man must care more for the truth than for what people think."
-Aristotle

Rx Results:
Todd 20:04
Aimee 16:04
Tim P. 13:32
Sam D. 22:13
Mike Fab 33:39
Joe A. 35:52
Jim C. 31:29
Seth 22:27
Kerry 17:42
Kit 20:35 + sled drag
Dorothy 21:13
Ben 16:00
Kevin 18:16
Brian R. 21:19
Jeff 20:33

Scale Results:
Ellie 24:03
Peteron 26:25
Kristin T. 27:40
Lindsey 25:26 (2 Rds)
SAZ 33:34
Tim H. 25:30 (1/2)
Patti 29:40
Diane 28:30 (1/2)
Megan 29:13
Rob 20:53
Holly 25:08 (2 Rds)
Kathleen 29:08
Steph V. 31:43
Mimi 10:09 (1/2)
Ditty 31:52
Roger 26:13
Vincent 23:51
Chris B. 29:30
Hannah 25:30 (1/2)
Cindy 37:08
Rob Ph. 20:03
Gina Fab 25:09
Sean 29:00
Westwood DNF
Jerry 19:54

Happy Birthday Jim C!

W.O.D. 6.24.10

Deadlift
5-5-5-5-5

Assistance Work:
12 x2 Banded Shoulder Press

Quote:
"I find that a great part of the information I have was acquired by looking up something and finding something else on the way."
- Franklin P. Adams

Results:
Dorothy 155
Seth 205
Chris Peter 255
Lindsey 95
Joe D 315
Charlie 335
Terri 235
Pukie 405
Jen S. 185
Diane 125
Cindy 195

Photos:
Charlie
Terry
Pukie

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Affiliate Team-Games Prep Challenge Sunday June 27th @ 11:30AM

With the moment of truth nearly upon us when select Affiliates from around the globe will vie for the title of World’s Fittest Gym, it is time to ramp up the training. To help KoP and the local affiliates that will be proudly representing their gyms prepare for the LA and the Home Depot Center, we are hosting a friendly warm-up competition. To date, the teams have been confirmed are from Tribe, Center City, DelVal, 215 and KoP.

The teams will perform three workouts during the day. Each team will be ranked based on their placement and the team with the lowest point total at the end will walk away with bragging rights going into the HDC. Without further ado, here are the WODs.

WOD 1 (from the Australia Regionals):
10,000 lbs overhead anyhow but the weight must travel through a full squat. The team will have only one bar and only one athlete can work at a time. The team will have four weights to choose from and once the weight is chosen, it cannot be changed. Finally, each member on the team must perform at least 10 reps. The weights are:

135# for 75 reps
115# for 87 reps
95# for 106 reps
65# for 154 reps

The top 5 times in Australia were: 8:41, 8:42, 8:54, 9:04, 9:04

WOD 2 (from the South Central Regionals):
100 Thrusters (115/75)
100 Pushups
100 Hang power cleans (115/75)
100 Ring dips
100 OHS (115/75)

Only 1 member is working at a time and all 100 reps must be completed before moving on to the next exercise.

The top 5 times in the South Central were: 14:07, 14:55, 15:47, 15:48, 15:52

WOD 3 (from our very own back yard):
AMFAP *(As Many Flips as Possible) in 5 minutes

We have a 700+ pound tire in our back yard that must be flipped as many times as possible in 5 minutes. Four people can work at once in this workout. It must be noted that the tire is big and dirty so dress appropriately…you will get dirty flipping it over.

The activities will begin promptly at 12:00PM please arrive at 11:30AM, I'm guessing this will last approximately 3 hours. Your team should get roughly 30-45 minutes of rest between WODs but come prepared for anything. If you have any questions, please do not hesitate to email Aimee or Jason at crossfitkop@gmail.com or Jason@crossfitkop.com.

CF Kop-ers and other affiliates if you haven't signed up and still want to participate we have room, so sign up before Friday!

Brian U and JZ up the ropes!

W.O.D. 6.23.10

4 Rounds of:
200M Run or 250M Row

10 Hang Power Cleans (95#/135#)

2 Rope Climbs (to 15 feet)

*Rest 3 minutes between rounds, time will be recorded for each round separately.

Video:
On the Road with Plentus

Quote:
"An inexhaustible good nature is one of the most precious gifts of heaven, spreading itself like oil over the troubled sea of thought, and keeping the mind smooth and equable in the roughest weather."
-Washington Irving

Results:
Rx
Jerry (run): 3:26, 2:43, 3:11, 3:11
Charlie Y (run): 2:09, 3:17, 3:23, 4:38
Plentus (run): 1:33, 1:56, 2:10, 1:57
Aimee (row): 2:48, 3:05, 3:03, 3:03
Grans (run): 2:36, 2:39, 2:38, 2:31
Laura (row): 3:23, 4:26, 4:34, 5:14

Scale
Todd (row): 3:00, 2:42, 4:23, 3:41
SAZ (row): 5:55, 4:26, 5:03, 4:59
Mike V (run): 2:06, 2:47, 7:59, 3:18
CC (row): 5:58, 6:08, 4:07, 4:38
Barb (row): 2:17, 2:19, 2:18, 2:19
Rob (run): ouchie
Jen S (run): 2:53, 3:40, 4:31, DNF
Terri (run): 3:09, 2:45, 2:41, 3:00
Dave (run): 2:43, 4:10, 5:10, 5:37
Lindsey (run): 2:31, 2:28, 2:38, 2:18
Megan (row): 3:37, 3:58, 3:17, 3:22
Jeff (run): 3:03, 3:09, 3:14, 3:36
Steph E (run): 4:15, 5:25, 4:45, 4:55
Kevin (run): 2:07, 3:20, 2:43, 2:35
Brian R (run): 2:17, 2:15, 2:20, 2:28
Sam D (run): 2:40, 4:00, 3:58, 3:02
Rob Ph (run): 3:17, 2:59, 3:34, 3:27
Teamari (run): 4:00, 6:13, 5:33, 4:05
Kerry (run): 2:06, 2:17, 2:55, ouchie
Jay S (run): 2:48, 3:15, 3:19, 3:54
JZ (run): 2:48, 3:04, 3:27, 3:19
Brian U (run): 2:26, 3:22, 3:53, 3:56
Cindy (run): 2:56, 2:45, 2:53, 2:51
Cate (run): 2:17, 4:00, 2:58, 2:26
Chris B (run): 3:13, 4:25, 3:52, 4:14
Mike F (row): 3:08, 5:00, 4:54, 6:41
Miranda (run): 4:16, 6:04, 7:30, 4:25
Tim G (row): 3:46, 6:25, 4:33, 4:20
Patti (run): 3:57, 4:30, 4:29, 5:04
Vincent (run): 3:17, 3:20, 2:57, 3:28
Ditty (run): 4:02, 6:20, 3:48, 4:04
Kristin (run): 3:30, 3:03, 2:41, 2:50
Pukie (run): 4:01, 3:06, 3:19, 3:17
Roger (row): 2:52, 4:35, 4:40, 4:35
Kathleen (row): 3:58, 3:34, 3:34, 3:28
Mike B (run): 2:46, 2:56, 4:39, 3:35
Ellie (row): 3:32, 3:17, 3:47, 4:08

The CrossFit Kids class has MOVED!!
The CrossFit Kids class (for 3-6 year olds) that was originally scheduled on Tuesdays is now occurring on Thursdays from 3:30-4:00 PM, this will resume on July 1st. We will still run the Sunday 11:00-11:30am session on the following dates: 6/27, 7/11, 8/18, 8/22...and going forward this should be on a schedule weekly.

Reminder!!
The new 4:30 class starts today, June 22nd!